Gate Pose
ParighasanaA kneeling side-bend over one extended leg, opening the whole side body from hip to fingertips. A clean lateral stretch that most bodies can access.
- 01Kneel tall and extend one leg out to the side, foot flat and toes turned slightly forward.
- 02Rest the same-side hand lightly on the extended leg.
- 03Inhale the top arm up alongside the ear.
- 04Exhale and arc over toward the straight leg, lengthening the top side.
- 05Keep the chest open toward the ceiling rather than folding forward.
- 01Lengthen the waist before you bend.
- 02Open the chest to the ceiling.
- 03The bottom hand rests, it does not press.
- 01Collapsing the chest toward the floor — keep it rotating open.
- 02Leaning weight into the bottom hand and crunching the side — stay light and long.
- 03Grinding the kneeling knee — pad it with a blanket.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.